Hi
Give me
five minutes
Suppose that you are overweight and in bad shape and you never were much of an exerciser or fitness buff, to begin with. Or maybe you were once in great shape, but, over the years, you’ve let yourself go. Okay. That’s a tough spot to be in. But really, there’s only one thing to do: and that is to forget the past and seize the day.
If your situation seems overwhelming and you don’t know how or where to start, keep it simple and begin by plain old walking. Just open the door and go. Go for five minutes. Saunter, if that is all you can do. It’s okay. But gradually increase the time, in 5-minute increments, and the distances of your walks. Add some body-weight movements later on, push-ups, sit-ups, deep knee bends, etc. But for now, just get up and go on that walk. Five minutes. Do it and I promise good things will begin to fall into place.
How far you progress beyond walking
and doing some body-weight exercises is up to you. If you do no more than the above, and you do it regularly, you will make measurable improvements in your lifestyle and, more than likely, your longevity. If you want a step-by-step starter program, see my outline for senior beginners.
Now in my late-80s, I’m still at it. But I’m not exceptional. Not at all. Many subscribers who write are about my age and live fitness lifestyles. They do it because it is a way of life they enjoy and they like how they look and feel.
The key is to start doing something regularly that requires movement, no matter what your age. And never stop. Remember the the old saying, "Use it or lose it.” Only today they call losing it “sarcopenia,” an unpleasant word (from the Greek) meaning poverty of flesh, the wasting away of muscle. It is what eventually robs us of our independence and quality of
life.
So, please, get up off the couch and go for that walk. You’ll love it. A five-minute walk is a good start. Try each day to add another five minutes until you are taking 30-minute daily walks. Add body-weight exercises as you progress. Resistance bands or weights (your choice) are up to you.
Stay healthy. Stay fit.
Logan
Senior Exercise Central
Spread the word. If you like the newsletter, please forward it to a senior friend or acquaintance.
Photographs: Subscribers have asked when the newsletter photo at the top of the page and my website pictures were taken. Well, I was a mere 70 years old then. I’m 88 now. Though I remain active, I am no longer nearly as strong or muscular as I was 18 years ago. —LF
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Newsletter Policy
The Gray Iron Fitness Newsletter is a free publication sent twice monthly to subscribers. The purpose is to provide honest and realistic fitness information for people age 50 and above.
I have never been paid or received compensation of any kind to write a positive review or endorse a product. If I say that I personally use a product or service, it is because I find value in it and have paid for it with my own money.
Like newspapers, magazines, and television, this newsletter and my website contain advertising and marketing links. Naturally, I am compensated for these.
The newsletter and website provide information to help users establish and maintain a fitness lifestyle. But fitness information is not the same as fitness advice, which is the application of exercise and dietary practices to an individual's specific circumstances. Therefore, always consult with your physician for assurance that fitness information, and
your interpretation of it, is appropriate for you.Your comments and questions are always appreciated. Simply click on the "Reply" bottom.
Sincerely,
Logan Franklin
The Gray Iron Fitness Newsletter
www.senior-exercise-central.com
